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How to Get Back in Shape after the Holidays?

How to Get Back in Shape after the Holidays?

By Cara Angela Obas, Hara sa FU 2019 1st Runner-Up, College of Nursing

It’s a new year and it’s good to start of a new chapter full of optimism. After the holidays and weeks of indulging over good foods and drinks, people commonly complain of gaining weight and simultaneously vow to lose weight.

However, losing weight is not that easy. We tend to skip meals for a day to lose weight, but study shows that skipping meals can also cause your metabolism to slow down, which can cause weight gain or make it harder to lose weight.

According to Haley Robinson, “when you skip a meal your body goes into survival mode, which causes your cells and body to crave food which causes you to eat a lot”.

Living a healthy lifestyle leads to being fit, active and holistically healthy which puts emphasis on the connection of the mind, body and soul. It prevents stress to people and acquiring any lifestyle-related disease such as- diabetes, hypertension, heart disease and stroke.
What leads to unhealthy lifestyle is eating unhealthy food especially with high fat, smoking and high intake of alcohol. If you are engaging and risking your health with any of these, you are putting up your life in danger. Other seems to not care, see and feel but in time, this negative change will be the reason of risking your life up to death. So, let’s face it and challenge ourselves to live a healthy life as much as we could and as long as we can take.


Here are some tips to get back in shape after holidays:

Setting-up your mindset

You have to prepare your mind that you really want to do it and willing to set aside all your fascinations on burgers, fries, softdrinks, junk foods and sweets, because living a healthy life is not just about you want to have a good looking body. There is a long-term goal that you want to pursue and not just because you want lose weight but also add more years to your existence and reduce the risk of acquiring any lifestyle-related diseases.

Commitment and Discipline
Living a healthy life needs commitment and discipline. Committed means that you are willing to change for a long-term goal. You need to acquire discipline on your own and the will to change your lifestyle and diet.

You should eat a well-balanced diet. Balanced diet would mean that every meal contains carbohydrates for go, proteins for grow and vegetables and fruits for glow. And remember you do not base your intake just through calories but macronutrients. For example, your goal is to lose weight but in order for you to lose weight, you need 1200 calories per day in order to lose weight. That, 1200 calories should be composed of carbs, protein, and good fats- avocado, nuts, olive oil and etc.

From eating balanced diet, you also need exercise to burn all your excess fats. You do not need to go to the gym and do heavy weight lifting to lose weight, instead cardio exercises like swimming, basketball and jogging will do. Exercise at least 30 minutes 4x a week is fine. If you wish to have big muscles, abs, and lean body then preferably, gym workouts will fit you.

Avoid high intake of alcohol
As mentioned above, high intake of alcohol would also contribute to gaining weight. Study shows that alcohol is an appetite stimulant, which means when you are drinking alcohol, you are more likely to eat more which contributes on gaining weight.


Above all, losing your body weight is not just a short-term goal but needs a lifetime dedication, perseverance, commitment and disciplined. After everything works for you, believe it or not, you will be surprised on the outcome and realize that everything was all worth it. So what are you waiting for? Let’s start today because tomorrow is another day to wake, learn and live on.

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